Yoga is one of the most potent forms of body exercise, practised all over the world. Most of the time, preferred over conventional gym sessions, yoga is calm and collected but never backs down from its objective. Through yoga, not only do we maintain our physical balance but also cleanse ourselves from within, where a composite calmness and peace of mind can be achieved through the simple act of yoga. Coming to the vast variety of the different kinds, here is a classic yoga act called Adho Mukha Svanasana, also known as downward dog pose or downward facing dog pose.

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Adho Mukha Svanasana (Downward Dog Pose) Steps and Benefits:

How To Do A Perfect Adho Mukha Svanasana:

Before we get down to the benefits of how well this exercise might help you, here is a detailed step-by-step of how to perform this yoga. Carefully balancing your body on all fours, a simple breathing exercise coordinated with body movement is followed. This exercise, also widely known as the downward-facing dog pose, claimed its name from the posture resembling a dog on its four.

Read: Correct Way to Do Trikonasana

Steps To Do Adho Mukha Svanasana (Downward Facing Dog Pose):

  • Prior to starting, you may want to use a mat as a base which might make things a bit more comfortable.
  • Now get down on all fours so that your back is aligned with the ground.
  • Shoulder blades should be wide apart with your palms resting on the ground downwards on either side.
  • Now start by exhaling, and as you do, lift your lower portion up so that you are now forming an arch with your belly carving inwards.
  • Straighten out your arms and your knees so that you form a perfect inverted V, and lock the position for a few seconds or a minute before releasing the posture and going back to the original position. While you are releasing the posture don’t forget to inhale.

Health Benefits of Adho Mukha Svanasana:

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1. Help Ease Back Pain:

With this Adho Mukha Svanasana yoga on your morning to-do list, you can say goodbye to those stubborn back muscle pains. While you are twisting and stretching your body, a huge part of the back muscles are being subjected to flexibility. This is also a good exercise for marrow problems where your spine goes through a swift tug and stretch, thereby ensuring its flexibility.

Read:  How to do Samakonasana Yoga

2. Alleviates Neck Pain:

Neck and shoulder problems, too, can be taken care of with this exercise. While forming an inverted V, try levelling your neck with the ground and straightening your arms. This way, you can put your shoulder and neck muscles to a good workout.

3. Improves Digestion:

Digestion at its best is one of the boons that might befall you once you start practising Downward facing dog pose. Exhalation, pause and inhalation while twisting and stretching are always good for your digestive system.

4. Reduces High Blood Pressure:

One of the downsides to ageing is having to deal with blood pressure problems. This is why Adho mukha svanasana is a must for you and your pressure, which, through this exercise, can be kept at a constant level avoiding fluctuations.

5. Keeps the Sinus Pains at Bay:

Suffering from sinus is tough, especially having to deal with the nagging pain, and that is why it is an ideal ordeal for you to practice breathing through this posture that might help you keep the sinus pains at bay.

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Read: Halasana Advantages

The downward-facing dog pose (Adho Mukha Svanasana) not only favours the body but the mind, which is probably one of the reasons why depression, fatigue, uneasiness and irritation can be relieved through this expert process. Depression has often been linked as a source of subsidiary body problems, and thus, here is a way to curb them all through this.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.